Work up to a heavy set of 10 using a 2-1-1-3 Tempo. If you have a 1RM, aim for about 70-75+% of that, noting that the 1 second pause won’t make this any easier.
21/16 Cal Row
9 Wall Ball Shots
Air Bike 16/12
Wall Ball: Try to use a heavier ball or higher target than you usually do today
Push-Ups: Strict / Banded
This week we start a brand new 6 week cycle. Click the link below to see the new template. Also! If you haven’t already please fill out the prior cycle
CrossFit Group Class Programming Template (WK1/6)
Life is Pain
Wim Hof Method Seminar this Sunday at CFSBK!
Get high on your own supply as we dive deep into our physiology with guided Wim Hof Breathing followed by an invigorating ice bath.
About this event
Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.
Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
This location requires participants to be vaccinated.
To purchase tickets and learn more about the Wim Hof Method event visit this link: WIM HOF @ CFSBK gym members get 20% off registration, use promo code twenty before checkout